Group Fitness Training Burlingame Boot Camp 4/6/15: I Am A Priority Challenge T- 21: 6 Exercise Ladder Challenge
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Phase 2: Supine Double Knee to Chest Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in supine double knee to chest position. Initiate breathing with belly (feel it press into thighs)–>rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and relax they should feel their knees going closer to the chest.
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Supine Reverse Crunch *Wide knees *3 B’s *Start in supine position, flex hips and knees at 90 degrees > curl pelvis > repeat *Small movement, emphasize movement from obliques *Do not touch feet to ground *Educate about core stability here *3Bs
2. Supine One Leg Bridge with Overhead Arm Raise (15 s each side) *With each bridge raise arms overhead and lift shoulder blades *Drive feet into ground *Feet together, knees together, ankles under knees *3B’s
3. Sit-ups *Elbows to knees *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck *3B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 & 4 as needed. After Phase 4 boot campers, assign the campers stations. Immediately transition to WOD. They can get water at any time on their own.
Theme: 6 Exercise Ladder Challenge. There are 3 stations below with 2 exercises in each station. There will be 10 minutes allowed for each station. If you finish before the timer rings perform cardio. You can modify the number of reps and the exercises if needed if you are a beginner have limitations.
Each camper works with a small group. Avoid putting all beginners together.
Ladder Set – 2 exercises per station. Ladder on both sides for each station; Exercise A is going down in reps and B is going up in reps. Complete all reps (50 each exercise) before moving to cardio. Follow the rep count provided below for each station. There are 4 sets for each exercise. Goal is to finish in 10 minutes with good form. If you complete all 3 stations in allotted time is 300 reps.
Structured like this example:
A: 20 reps Goblet squats B: 5 reps Dips
A: 15 reps Goblet squats B: 10 reps Dips
A: 10 reps Goblet squats B: 15 reps Dips
B: 5 reps Goblet squats B: 20 reps Dips
Station #1:
A. Goblet Squats (see manual attached) *Hold KB/DB/MB/Plate in front of chest *Elbows tucked in *Feet shoulder width *Toes out *Hinge from hips *2B’s *Get low http://www.bodyweightcoach.com/02/goblet-squat/ *Studio: Use KB’s-Bring to Step Box Area
B. Dips *Elevate feet to make harder *Bring feet closer to make easier *Hands under shoulders *3B’s *Shoulders back & down *Studio: Use Step Box or Two Equalizers
*Jog/Walk/Cardio Until 10 Minutes is Up
Station #2:
A. Squat Thrust Deadlift (see manual attached pg 60- says Burpee but really a squat thrust) *No Push-Up *Explain to campers that a squat thrust can be more dangerous than a burpee because there is a tendency to drop the hips which can create an extension in the spine and cause back pain- keep hips up and core strong *3 B’s *Hinge from hip *Shoulders back & down *Use a sandbag or dumbbell for this exercise. Place the weight on the ground between your heels. From a standing position (feet shoulder width apart), squat down, hinge from hips, keep flat back, grab the weight on the floor on the floor (shoulder width apart), kick your feet back behind you landing in a straight arm plank position. Tuck jump and straddle the weight and shift your weight into your heels. Lift your chest and head up and deadlift the weight up, keeping your arms straight. *Do your best not to overly flex the spine That’s one rep. Continue additional reps. *Studio: Use DB’s and SB’s and Bring Near Ropes (Place DB’s on a orange mat so they don’t get the carpets dirty)
B. Battle Rope- Slam *2 B’s *Slam the ropes as hard as possible and repeat. Each rep is a new effort. *Hinge from hip *Shoulders back & down *Modify with Double Wave
*Jog/Walk/Cardio Until 10 Minutes is Up
Station #3:
A. TRX Rows or Equalizer Rows *Shoulders back & down *Squeeze and hold at end rom for 2s *3B’s
B. Frog Jumps (see manual attached) *Feet shoulder width *Avoid spinal flexion *Keep back flat *Hinge from hips *2B’s *Reach with arms overhead as you jump and repeat
*Jog/Walk/Cardio Until 10 Minutes is Up
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
